Weight Gain In Menopause: Why Am I Gaining Weight So Fast?

Let’s be real: weight gain is a pretty common side effect of menopause. And when it hits, it can hit quick. But is menopause weight gain inevitable? Why does menopause cause weight gain in the first place? And how can you avoid meno weight gain?

This article will explore everything you need to know about weight gain in menopause.

Quick recap: what is menopause?

Menopause brings with it a bunch of symptoms and an entire new way of living. That’s why we actively need a beginner’s guide to menopause, to help us prepare and navigate through this life change.

So, as a quick recap, let’s answer the question: what exactly is the menopause?

Menopause is a natural process (though it can be surgically induced) that happens when a woman’s menstrual cycle comes to an end.

Every woman is different and will reach menopause at a unique point. Usually, though, menopause tends to be between the ages of 45 and 55.

Why does weight gain happen in menopause?

Put simply, your hormones play a huge role for weight gain in menopause.

As your oestrogen and progesterone levels drop and you age, your metabolism changes.

One way your metabolism changes is by your muscle mass decreasing, which means fewer calories are burned.

When fewer calories are burned, there’s a buildup of fat, which leads to weight gain.

There are other reasons why you may gain weight during menopause. You can thank your genetics for part of it. On top of that, a lack of sleep causes your metabolism to struggle, resulting in weight gain.

And, we all know that sleep problems are a common and very frustrating menopause symptom.

It’s a bit of a vicious cycle. When we lose muscle tone and fat isn’t burned as our metabolism slows down, we gain weight.

It can feel like weight gain in menopause is inevitable, but the good news is that there are things you can do to lose weight. And that’s without eating cabbage soup 24/7.

When does menopause weight gain start?

Weight gain is usually the most extreme during perimenopause, when you still have a menstrual cycle. That cycle, though, might be changing, and you might also be experiencing some symptoms like hot flushes, sleep problems and mood swings.

Perimenopause can happen 7 to 10 years before menopause with symptoms showing because of the change to your hormones, including weight gain.

Will menopause weight gain stop?

You don’t need to gain weight forever. So long as you follow weight loss strategies that actually work (found, for example, inside my Menopause Midsection Makeover programme), it’s not something you’re helpless to.

The most important thing to do is to seize the opportunity to prevent weight gain at the beginning of perimenopause. Perimenopause is a window of opportunity.

In terms of weight gain, post menopause is the real issue because body composition shifts massively in response to low oestrogen levels.

We have an increase in visceral belly fat – the dangerous stuff which increases our risk of cardiovascular and metabolic diseases.

That’s why it’s so important to work on weight loss before the hormone changes make it trickier to shift weight. So, perimenopause is the time to act on weight loss.

What are the risks of weight gain in menopause?

Other than your self-esteem, confidence and anxiety, significant weight gain can be dangerous for your physical health, too.

“Menopause belly” can increase your risk of diabetes, high blood pressure, stroke, heart disease and respiratory problems. Not to mention, excessive weight gain can add pressure to your joints, which could result in arthritis problems that’ll cause problems with mobility, making it tricky to exercise.

“I’ve always eaten healthily and never gained weight before. Why am I gaining weight now I’m menopausal?”

I’ve lost count of the number of women who tell me that they’ve always eaten the same way and exercised, so they’re baffled as to why they’re gaining weight now.

The reality is that what you did before isn’t relevant now. Weight gain is such a common menopause symptom, regardless of how well you’ve looked after yourself in the past.

That’s why you need to consider your diet more carefully at this phase than ever before.

It’s about eating strategically without compromising on flavour, because we all gain so much pleasure from eating. There’s little point in losing a significant amount of weight if you feel miserable, as that will really hinder your mental and emotional health.

That’s why my Menopause Midsection Makeover programme is entirely personalised, making sure you’re actually losing menopause weight without giving up your favourites.

What’s the best way to prevent menopause weight gain?

Contrary to what so many people online say, there’s no quick fix to prevent or reverse menopause weight gain. That said, weight gain in menopause is not inevitable, and nor is it impossible to shift it later down the line.

Menopause weight gain is similar to most types of weight gain. So, incorporate some weight loss basics.

1. Get moving and exercise frequently

It’s no secret that exercise is important for weight loss. Everyone knows that. But despite everyone knowing it, a lot of people ignore it and try to control their menopause weight gain with diet alone.

Hear me when I say: exercise is really important to lose menopause weight.

The exercise you choose to do is totally up to you, so long as you get moving and stick to a routine. Most experts will recommend moderate aerobic activity. Essentially, a walk (make sure it’s a brisk walk) for 150 – 200 minutes per week or jogging for at least 75 minutes per week.

Explore your exercise options and find something that you enjoy. Yoga is a great choice because it doesn’t feel too intense and it’s also a fantastic method to reduce stress and look after your mental health.

The best exercise to lose weight during menopause, though, is weight bearing strength training to support muscle loss and body composition changes. You’ll see better results through this route than others.

Don’t forget, too, that exercise will help you sleep better. With one of the most common menopause symptoms being sleep issues, committing to regular exercise might kill two birds with one stone!

2. Eat strategically for menopause weight loss

I’m not winning any awards when I say that to lose weight you should choose healthy foods and eat less.

That said, you also have to be aware of nutritional value. Skipping meals is an absolute no-no.

The problem with so many weight loss programmes is that they’re created for the masses. In the real world, everyone’s different and will see weight loss success through their own methods. That’s why my Menopause Midsection Makeover is so highly personalised, built around lab results.

But that’s enough promotion! Just remember that using nutrition for weight loss shouldn’t be generalised and needs to centre around your nutritional needs.

As a whole, your diet should include more fruits and vegetables, opt for while grains that are less processed and full of fibre. Pack in the legumes, soy, fish and nuts, and try to reduce your meat consumption.

3. Reduce the sugar (you’re sweet enough!)

If you’re a chocoholic, don’t panic. I’m not telling you to quit sugar altogether if that’s not your thing.

As a nutritionist, I’ve seen (and felt it myself) how much joy and comfort certain foods can bring people. If a Twix makes you feel better after a day of hot flushes, not sleeping properly for weeks and an emotional melt down, have the Twix.

That said, sugary stuff is always packed with calories. It’s not exactly a secret that eating and drinking products full of sugar will cause weight gain.

The good news is that there are workarounds for a sweet tooth. Swapping a chocolate cake for a more natural pudding, like my Chocolate Avocado Mousse, for example, hits that sweet spot without the eye-watering calories.

4. Bid the booze bye-bye (or at least ‘see ya later’)

Alcohol is an instigator when it comes to menopause symptoms, including weight gain, sleep problems and hot flushes.

For some women, quitting alcohol altogether is something they’d rather go without doing. That’s fair enough. I’m hoping you’ve spotted that I’m not a “quit this, there’s no leniency in it at all” kind of nutritionist. It’s all about moderation.

The fact is that alcohol is full of calories and it’s fattening. So, the less you consume, the fewer calories, too.

If you’re trying to lose weight during menopause, drinking alcohol should be a ‘every once in a while’ occurrence. If you’re happy to cut it out entirely, fantastic.

5. Surround yourself with support

Make sure you let your friends, family and loved ones know that you’re working on losing weight during menopause. Their support will encourage and motivate you.

Plus, turning a walk alone into a family stroll makes your exercise more enjoyable. And cooking healthily for the whole family will benefit everyone, and allow you to lose weight in the process.

6. Switch up to the Mediterranean diet for menopause weight loss

While the most effective nutrition plan is highly personalised and focuses on the nutrients that you (and you alone) need, the best generalised diet out there for menopause weight loss is the Mediterranean diet.

The Mediterranean diet is packed with nutrients, vitamins and minerals. Plus, the meals in the Mediterranean diet will keep you fuller for longer because of the high levels of protein and fibre. Finally, you won’t find trans fats – which are one of the main contributors towards bad cholesterol. It’s easy to see why nutritionists rave over the Mediterranean diet!

The key to this diet is that the meals are cooked from scratch 99% of the time, meaning there won’t be any hidden preservatives, sugar or salt. For the non-chefs, too, meals in the Mediterranean diet are so simple and use only a handful of ingredients. Think: a veggie tofu wrap or a kale & red pepper frittata.

So, is weight gain inevitable with menopause?

Let’s be real: weight gain is a common side effect of menopause. Most women experience weight gain to some extent as they enter perimenopause and journey through menopause itself.

That said, weight loss can happen. Losing weight doesn’t become an impossibility just because you’re going through menopause.

It’s all about having common sense, dedication and consistency. While it might take a little bit of time, if you persist with the right weight loss strategies (especially through diet and nutrition) you will see results.